How Much Protein You ACTUALLY Need to Build Muscle (less than you think)

There's growing consensus that 1 gram of protein per pound of body weight (2.2 g/kg) is more than what's necessary for optimal muscle protein synthesis. In this video, Dr. Luc van Loon, a renowned figure in the realm of protein metabolism, and Rhonda discuss:

• How much protein you actually need
• Why 1 gram of protein per pound of body weight (2.2 g/kg) isn't necessary for building muscle
• If there are benefits to consuming more than 1.2-1.6 g/kg of protein
• How much protein you should consume when dieting for weight loss
• Will you lose muscle mass if you lower your protein intake from 3 g/kg to 1/5 g/kg?
• Why anabolic resistance could be the result of reduced physical activity
• Protein requirements for overweight & obese individuals

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[FoundMyFitnessClips]

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[FitDadMD]

Summary: he is saying that you only need 1.6g/kg (0.73g/lbs) of protein per day for active people and more is not beneficial, but our bodies adapt to the protein it’s used to so if you eat more then try to reduce it, you lose muscle mass. He pointed out that 20g protein per meal give maximal stimulus to muscle protein synthesis, but as we age that stimulus gets reduced further from the max (anabolic resistance). However, exercise prior to protein intake will allow a more normal stimulus to protein synthesis.

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[kylerhayne-cavers]

Can we see Dr Rhonda sit down with Dr.Mike at RP Strength?

[DrEvil-ngep]

Scientists have been telling us there is no benefit to higher protein intake my entire life, yet every competitive strength athlete I know says the opposite. In this case I'll take practice over theory.

[michaelkay]

1.6 is a significant amount of protein. If you ever tracked you will know this isn’t trivial.

[johnnny]

🎯 Key points for quick navigation:

00:43 *🏋️‍♂️ Resistance training increases protein synthesis after exercise, aiding muscle adaptation.*
02:35 *🍖 Consuming more than 1.2 grams of protein per kilogram body weight may enhance muscle mass and strength gains.*
03:26 *🍗 Sedentary individuals often consume 1 to 1.3 grams of protein per kilogram body weight naturally.*
05:02 *🏋️‍♀️ During energy restriction for body composition change, maintaining protein intake helps preserve muscle mass.*
06:39 *🥩 Exercise increases muscle protein synthesis; adding protein post-exercise further enhances adaptation.*
09:52 *🧓 Anabolic resistance in older adults can be overcome by higher protein intake and physical activity.*
13:18 *🏋️‍♂️ Adjust protein intake based on fat-free mass for accurate needs, especially for overweight individuals.*

[alphabeta]

5:00 Maintenance of normal protein intake
6:50 1.6-1.8g per kilo of body mass
9:40 Anabolic resistance

[steve]

Thanks for adding the side notes so people can pause the video and read them

[srmilk]

I'm not "dieting". I'm undergoing "energy restriction to change body composition". I'm liking that!

[tomaszkobus]

"(2.2 g/kg) isn't necessary for building muscle" - I don't agree with this in my case. 1, 5g/kg to 1, 8g/kg was good for me, when I wanted to lose weight. Then I went from 1.8g/kg to 2.2g/kg. Now I have an increase in muscle mass with more intense training.

[amhawk]

I think rates of muscle protein synthesis might be very dependent on an individual's genes. Personally, I only eat around 1g/kg bodyweight and have been on a steady lean bulk for the last few years (went from 114lbs to 145lbs in 3.5 years while maintaining visible abs). Granted, that's still not a lot of muscle for someone 5'8" tall, but the fact that I've been able to build muscle with such a low protein intake means that not everyone needs the "recommended" protein intake (if they don't mind not progressing as fast as if they did have a higher protein intake).

[Noah_]

I keep forgetting that he’s talking about gram per kg and constantly am thinking damn, how am I supposed to down 300 grams of protein per day being 175lbs 😅

[candicec]

Older/elderly building and maintaining skeletal muscle need more.

[taefithendo]

Ehh, I think a better question would be how much protein would effectively maximize your gains.

Bc as someone who easily puts in muscle I notice the amount of protein significantly affects my weight every few days or so

[dudea]

This guy is probably in better shape than the people in these comments. Just saying.

[francostacy]

I’m sorry but I found this guy hard to follow

[oshkotosh]

About the anabolic resistance its also about not only the age but the Time the older person has not being active

[Theo_Soul]

Very good podcast. Regarding protein discussion I believe you should also do a podcast with Lyle McDonald as he has made a great investigation as far as protein.

[oshkotosh]

Some people I know in real lifr actually consume too little protein like 30g a day, it is not as uncommon

[ondrej]

We are victims of supplement companies...sadly many "evidence based" bodybuilders also want you to "just be sure" and ingest a "nice round number like 1lb/kg"...they are in on supplement sales. 1.6 g/kg for your hypothetical 10% body fat bodyweight is optimal, but 1.3 is still fine and almost the same rate of results. Plus it's all just a minor factor modulating your resistance training results. Tinker with your RT, not your protein.